Time to test where you are at. 30 minute time trial. Can help with pacing guidance as we continue to work towards the Manitoba (now “virtual” Marathon. Warmup: 10 Minutes of Easy Running, Strides, and Drills Main-set: 200 Metres (Mile Race Pace (RPE9) 200 Metres at Deep Recovery Pace (RPE4) 30 Minute Time Trial […]
Category: Workout of the Week
Week of September 7 – 13, 2020
If around Steinbach on September 7th, come out for the Virtual Boston Marathon. (Click for info). Workout today is a blend of speed/tempo. Next week is a time trial! 😉 Warmup: 10 Minutes of Easy Running, Strides, and Drills Main-set: 200 Metres (Mile Race Pace (RPE9) 200 Metres at Deep Recovery Pace (RPE4) Repeat 4 […]
Week of August 31 – September 6, 2020
1600 (Or 1 Mile) Repeats. Aim for 4 complete and see if you can do the 5th. Paces increase per interval. Tough day, but you’ll be happy you did it. Warmup: 10 Minutes of Easy Running, Strides, and Drills Main-set: 1600 Metres (Or 1 Mile at 10KM Race Pace (RPE7) 400 Metres at Deep Recovery […]
Week of August 24 – 30, 2020
Our version of Yasso 800’s! (Rest is shorter with this one). Workouts are now all set to focus on the Manitoba Marathon. This workout will be repeated September 28 – October 4th. Warmup: 10 Minutes of Easy Running, Strides, and Drills Main-set: 800 Metres at 5KM Race Pace + (RPE8 – 9) 400 Metres at […]
Week of August 17 – 23, 2020
Excellent Day Out 2 is this Saturday (August 22) at Birds Hill. Any endurance activity, any distance of your choosing. Most triathletes are starting at 09:00, runners and cyclists earlier. Aid station support. Don’t miss! Workout this week could be titled “changing gears”. 800 Metres at Tempo followed by 800 Metres at Goal Race Pace […]
Week of August 10 – 16, 2020
Workout is a mixture of leg speed and tempo. Trying to hit all running speeds with this workout. If on a track run the straights as the fast 100’s, curves at the Cruise Tempo 100’s. Warmup: 10 Minutes of Easy Running, Strides, and Drills Main-set: 100 Metres at 5KM Race Pace+ (RPE9) 100 Metres at […]
Week of August 3 – 9, 2020
This week follows similar structure to last weeks but is focused on V02 max instead of leg speed. Still tough. 😉 Warmup: 10 Minutes of Easy Running, Strides, and Drills Main-set: 400 Metres at 5KM Race Pace+ (RPE9) 200 Metres at Deep Recovery Pace (RPE4) Repeat 1 Time 800 Metres at 5KM Race Pace (RPE8) […]
Week of July 27 – August 2, 2020
Workout is tough. You will run nearly 5KM of intervals at a fast pace. Use the recoveries to prepare for next intervals by running easy. Warmup: 10 Minutes of Easy Running, Strides, and Drills Main-set: 200 Metres at Near Max Speed (RPE9) 200 Metres at Deep Recovery Pace (RPE4) Repeat 4 Times 400 Metres at […]
Week of July 20 – July 26, 2020
KM Repeats at goal 10KM Race Pace. Very short recoveries between. Warmup: 10 Minutes of Strides and Drills Main-set: 1000 Metres at 10KM Goal Race Pace or Above (RPE8) 200 Metres at Deep Recovery Pace (RPE4) Repeat 6 – 10 Times Warmdown: Aim for 10 minutes of easy running […]
Week of July 13 – July 19, 2020
After the last few weeks of leg speed work, time to test ourselves. Steinbach crew, choose either to time trial the 5KM, run tempo, or help pace someone else to a new PB. Warmup: 10 Minutes of Strides and Drills Main-set: 200 Metres at 5KM Race Pace or Above (RPE8+) 200 Metres at Deep Recovery […]